text: Each cup of cooked oatmeal has 166 calories, 5.9 grams of protein, 3.6 grams of fat and 28.1 grams of carbohydrates, including 4 grams of fiber, or 16 percent of the daily value.alories and Macronutrients. The difference in calories and macronutrients between 1 cup of cooked oatmeal and 1 cup of dry oatmeal is mainly due to the higher water content of cooked oatmeal.